Sleep & Travel: Traveling with a baby

Written by Stephanie Nickerson-Lad Pediatric Sleep Consultant

Traveling with a baby doesn’t have to mean sacrificing sleep!

By preparing ahead maintaining consistency where possible, and being adaptable when needed, you can help your baby adjust smoothly to new environments and time zones.

Here are some simple tips for setting your baby up for success when traveling:

1.Follow the new schedule right away.

When travelling across time zones, I typically recommend getting on the new 'schedule' as soon as possible. This may mean a later bedtime, earlier wake time, or temporarily cutting naps to match your 'home schedule' in the new location, as soon as possible. Typically, we expect that babies will take a day (or two) per time zone to adjust completely to the new timing.

2. Use light and darkness.

Light is a powerful cue for our circadian rhythms. Start the day with exposure to natural daylight, as this helps signal to your baby's body that it's time to wake up. In the evening, use room darkening shades and dim lighting to create a calm atmosphere that prepares your baby for sleep. This helps reinforce their natural sleep-wake cycle, making it easier for them to adjust to the new bedtime.

3. Recreate their familiar environment. 

Babies thrive on familiarity, so recreating the familiar routine and sleep space in the new setting can work wonders in setting them up for great sleep while you travel.

Bring along familiar items such as sheets that smell like home, favorite pajamas, and their sleep sack. Maintain consistency with bedtime routines by using familiar books, bath products, and lotions. 

When possible, allow 30 minutes of wind-down time (or more) for your bedtime routine. You may notice that your baby is ready for bed sooner than usual or needs more time to wind down after a busy and stimulating travel day. 

4. Be flexible. 

While consistency is key, it's also important to be flexible during travel. Understand that disruptions to sleep schedules and routines may occur, especially during busy travel days. If your baby's sleep is interrupted or their schedule shifts temporarily, don't worry. 

What happens on vacation, stays on vacation.

Focus on returning to your usual routine once you're back home. Babies are resilient, and with your guidance, they will adjust to their normal sleep patterns within a few days of returning home.

Safe travels!